Not Swampball
PAX
Chubbs – QIC
Wario
Norm
Quick Draw
Arcy
Manchester
Crawdad
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five core principles: Free of Charge, Open to all Men, Held Outdoors, Peer Led, Ends with COT
Warm Up: Mosey around island
• Cadence work – SSHs, Chain Breakers, Windmills
Main Work:
BLIMPS
5 Burpees. Add 5 each round, max at 15 and then return down
10 lunges each leg, same as above
15 imperial walkers
20 Merkins
25 plank Jacks
30 squats
Once complete with the BLIMPS sequence pick up a coupon to carry around the island, or run a lap. I did give the option to substitute a block exercise (mainly curls were done) in place of one of the above.
Most completed 4 cycles, so up the ladder and back down once. That would mean:
40 Burpees
60 Lunges (each leg)
80 Imperial Walkers
100 Merkins
120 Plank Jacks
140 Squats
COR, NOR, 6, Announcements
LDP3 – Rewind, Swamp things, talked about 2nd F
COT
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